Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm UP


10 Medball Cleans

5/5 DB Upright Row

10 V ups

Metcon (AMRAP – Rounds)

Every 5min For 5 Rounds

20 Wallballs

18 DB Snatch

16 Cal Row/Bike
Coach Tip* Aim to finish wall balls unbroken for a couple rounds. Choose a weight to cycle through DB Snatch unbroken for a couple rounds. Aim to finish each round in under 4 minutes to give yourself time to recover for the next round.

Metcon (AMRAP – Rounds)

9min ALT. EMOM

Min 1 – 10 DB Oblique Crunches per side

Min 2 – 40 Second Plank

Min 3 – 10 V ups

Warm-up (No Measure)

Cool Down

Coach led stretches